7/4/15 Saturday July 4, 2015 (pull-ups, push-ups)

Writing this late Sunday night from New Jersey.  Got down to Greenlake in the early afternoon at 12:30 after dropping off the kids to Jill and before getting ready to fly to NJ.  Quick session, with some good walking before and after.

20 minute walk

Hanging from rings

7 pull-ups (rings)
3/3 shoulder taps

7 pull-ups
3/3 shoulder taps

6 pull-ups
3/3 shoulder taps

5 pull-ups (wanted 6)
3/3 shoulder taps

3 pull-ups (wanted 4)

3/3 shoulder taps

20 minute walk

Total pull-ups - 28.  Down 1 from last week.  This was ok.  I had just trained late the night before and I was somewhat concerned about a lack of recovery.  These did feel very strong.  Walk felt good, no issues with low back or oblique with any of this.

7/3/15 Friday July 3, 2015 (16kg TK PR, 24kg 2H SW HSP, push-ups)

Back from Friday Harbor with the kids

9:00pm - FMS and other warm up drills  - 30 minutes

9:30pm - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

9:45pm- Training session - 16kg TK PR, 24kg 2H SW HSP, push-ups

5x:
16kg TK PR, 6/6
24kg 2H SW, 15
push-ups, 6

10:15pm - Complete

Notes - Not bad here.  Did this training session late after getting back from Friday Harbor with the kids - we had a great time.  Certainly was tight, lots of traveling, but got reasonably warmed up and this felt pretty good.  Still noticing the low back / oblique stuff but working on it.  Upped the swings to 75 total reps from 50 on Tuesday for this session, that felt good, really solid reps with good float, really engaging the glutes.  

7/2/15 Thursday July 2, 2015 (48kg DL, 32kg 2H SW HSP)

7:00am - FMS and other warm up drills, (belly breathing, form roll, wall drops with 8k bell, breathing), lots of hip stretching, glute activation  - 65 minutes

8:05am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:20am- Training session - 48kg DL, 20kg BU FSQ / BU PR, 32kg 2H SW HSP

2x:
SL glute bridges, 8/8
48kg DL, 8

Set of doubles of BU PR or BU FSQ with the 20kg before each swing set

3x:
SW 3, park, SW 3, park, SW 3, park
SW 4, park, SW 4, park, SW 4, park, SW 4, park,
SW 5, park, SW 5, park, SW 5, park, SW 5, park, SW 5, park

Total reps -
2+2 20kg BU FSQ, 4+4 20kg BU PR
50+50+50 2H SW with 32kg

9:00am - Complete

Notes - Writing this on late Sunday evening in NJ after traveling the last several days, first to the San Juan Islands with the kids on Thursday/Friday and then on the plane to NJ on Saturday afternoon.  It's been busy.  Have been noticing a bit of L lower back / oblique stuff again the last several days, it's been a difficult stretch in terms of traveling, just being out of the normal routine.  I continue to think that a decent bit of this stuff is actually related to my L shoulder, the one I fell on hard several times years ago and that I have less ROM and strength when compared to my R.  I think something has been up since doing double jerk work in April and then getting the setbacks.  I suspect that doing things that are focused on stability for that shoulder are really going to help things and I think I need to re-focus on this with certain mobility work, drills from Kinetics, and some Turkish Getups with lighter weights in particular which I have not been doing.  I need to get stability and good positon in the OH position.  When at Kinetics on Wed Michael had me press a 16kg bell overhead and then squat down (Sots press).  He was very pleased with how I moved, a lot of improvements, but I am not satisfied and really doing this with the bell in the L hand overhead was extremely hard for me.  I need to speak with Kevin and figure out what is going on here and really drill down on this weakness and make it a strength.  There is something to this.  Walking feels very good, mobility work feels very good.  I am going to be focusing on various Original Strength movements and just trying to take this week to keep things moving forward, in the face of what will be high-stress on this work project.  Now is not the time to push anything and I don't plan on it.  Had a really nice time today meeting my brother Nick in NJ and we went into NYC and saw a ton of places, had two nice meals, and it was just great to connect again.  That's really what it's all about at the end of the day - family, and friends, spending time with people that you love, and that love you back.  This other shit takes care of itself if you keep your eye on the big picture.  

7/1/15 Wednesday July 1, 2015 (walk, Kinetics)

7:30am - went for a nice walk at Greenlake for about 45 minutes.  Just got out of bed, put on my shoes, and went.  This felt great.  Nice sunny morning, got some coffee, and then breakfast after.

5:00pm - Appt at Kinetics - great stuff.  Did another movement re-exam and I am significantly improved from when I started this journey several weeks ago.  I am cleared for overhead movements. I have to work in New Jersey next week, it's probably going to be quite stressful knowing what I will be doing, so plan on just working some body weight stuff and walking outside as much as possible. I hope to be coming back to Seattle to be looking at Monday the 13th as the day to resume my progress towards SFG2 certification.  It's going to be a long road but I am excited to have a goal to strive for.  I am thinking sometime in 2016, before my SFG1 expires in November.  Going to start working a short and long-term plan with Kevin that keeps moving well as a primary goal but also appropriately progresses towards nailing down the SFG2 qualifications.

6/30/15 Tuesday June 30, 2015 (16kg TK PR, 24kg 2H SW HSP, push-ups)

6:00am - FMS and other warm up drills  - 30 minutes

6:30am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

6:45am- Training session - 16kg TK PR, 24kg 2H SW HSP, push-ups

5x:
16kg TK PR, 6/6
24kg 2H SW, 10
push-ups, 6

7:15am - Complete

8:30-9:30pm - Walk at Greenlake

Notes - Good day today.  Got up early and got this done, felt good doing it.  Encouraging and we'll see how I feel tomorrow and the next day after pressing for the first time in awhile, even if only using a 16kg.  A nice walk at the end of the day too at Greenlake. 

6/29/15 Monday June 29, 2015 (48kg DL, 28kg 2H SW HSP)

7:00am - FMS and other warm up drills, (belly breathing, form roll, wall drops with 8k bell, breathing), lots of hip stretching, glute activation  - 65 minutes

8:05am - Kettlebell warm up

1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)

16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 16kg, 1+1, x 2

Crooked Arm bar 16kg with 3 presses and rotations, 1/1

8:20am- Training session - 48kg DL, 20kg BU FSQ / BU PR, 28kg 2H SW HSP

2x:
SL glute bridges, 8/8
48kg DL, 8

Set of doubles of BU PR or BU FSQ with the 20kg before each swing set

3x:
SW 3, park, SW 3, park, SW 3, park
SW 4, park, SW 4, park, SW 4, park, SW 4, park,
SW 5, park, SW 5, park, SW 5, park, SW 5, park, SW 5, park

Total reps -
2+2 20kg BU FSQ, 4+4 20kg BU PR
50+50+50 2H SW with 28kg

9:00am - Complete

4-5pm - Kinetics rehab session

Notes - Solid work today other than it took for absolutely ever to get warmed up.  Dealing with the impact of being out of town and a lack of sleep last week, it is taking several days to try and get back into the groove and feeling ready to train fully.  With all of that said this was one of the more productive sessions in some time, feeling very good with the technique on the DLs, I could really feel my feet pushing into the floor, quick hips, these were good and much better than what I was doing with Kevin on Friday so good improvement.  Swings were strong, working on getting a good float on every rep, liked how this went.  Good volume too to get 150 swings in with the 28kg.  Tracking along nicely.  Good session with Kinetics in the afternoon, just have to keep putting one foot in front of the other and trying to get better every day.  

6/27/15 Saturday June 27, 2015 (pull-ups, push-ups, DB 24kg carries)

Writing this late Saturday night.  What a great day.  Got down to Greenlake in the early afternoon with my kids after taking them to swimming lessons.  We have not trained together in awhile and it was very nice to have them with me.  We went pretty fast.

Hanging from rings

7 pull-ups (rings)
5 push-ups

7 pull-ups
5 push-ups

6 pull-ups
5 push-ups

5 pull-ups
5 push-ups

4 pull-ups

5 push-ups

Total pull-ups - 29.  This was up a number of pull-ups - I guess I got a bit carried away but just felt ready to do this.  They were not easy reps at the end of the last couple of sets, but I was not completely at failure.  I came close.  It was probably a bit of a push but the reps were really strong.  I will stay at this level for at least a week.  I have a feeling I may be doing quite a few pull-ups the week of July 6 while on the road if I don't have access to KBs, so no need to really push these two hard right now, just get good volume in with strong reps.  Noticing my grip is continuing to improve, this has been a very good thing the last couple of months just focusing on it a bit.  Nice.  Push-ups were strong as well.

Hanging from rings

DB 24kg carry, did 3-4 carries, each was probably up to 1 minute. I did not time them.  Just followed my daughter's instructions as to when to pick them up, where to walk, and when to put them down:)

Good stuff!